Friday 6.22.2018

"FITNESS"

A. Every 90 seconds, for 18 minutes (4 sets) of:Station 1 – Back Squat x 6 reps @3011(Add weight if you get all 6 reps at tempo)Station 2 – Supinated-Grip Strict Pull-Ups x 5-7 reps @ 21X1Station 3 – Hollow Rocks or Hollow Hold x 30-45 secondsB. For time (8 minute cap):3-6-9-12-9-6-3Dumbbell Front SquatsBurpees*If you do not complete all of the reps under the 8-minute cap, add whatever reps you have left as seconds.  For example, if you complete through the second round of 9, you would have 18 reps remaining (6+6+3+3), and thus your time would be 8:18.

"PERFORMANCE"

A. Every 2 minutes, for 10 minutes (5 sets):Back Squat*Set 1 – 5 reps @ 70-74% of 1-RM*Set 2 – 3 reps @ 75-79%*Set 3 – 2 reps @ 80-84%*Set 4 – 2 reps @ 85-89%*Set 5 – 1 rep @ 90-94%Followed by...Three sets of:Back Squat x 1 rep @ 95+%Rest 2-3 minutesGoal is to build to today's 1-RM Back Squat.B. "2018 Granite Games Qualifier Workout #4"For time (8 minute cap):3-6-9-12-9-6-3Hang Squat Cleans (135 lb/95 lb)Bar Facing Burpees*If you do not complete all of the reps under the 8-minute cap, add whatever reps you have left as seconds.  For example, if you complete through the second rounds of 9, you would have 18 reps remaining (6+6+3+3), and thus your time would be 8:18.

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

*Courtesy of Chris Hinshaw:5 sets:60sec at moderate pace,50sec at fast pace,40sec at faster pace,30sec at faster pace,20sec sprint,...30sec at easy pace (or walk) b/t reps &3min rest b/t sets